20.12.2024

FRIDAY – GYMNASTICS + CONDITIONING

FRIDAY – GYMNASTICS + CONDITIONING (90 min)

Warm-up (15 min):
500m row light pace

3 rounds:
8 x strict banded pull-ups
8 x push-ups
10 x air squats
20s wall plank hold

Shoulder/Upper body prep: (3 sets)
15 x band pull-aparts
10 x scapular pull-ups
10 x shoulder dislocates with band
10 x wall slides

Core prep: (3 sets)
10 x bird dog each side
30s hollow hold
30s arch hold

Skill/Strength (30 min):

Handstand Practice:
3×3 wall walks with 2s at top
Focus 0n shoulders position
Rest 90secs bewteen sets

Ring Strength:
Rest 90-120s between set
Support hold 3x30s
Ring push-ups 4×6
Negative muscle-up transition 4×2

WOD (20 min):
“Ring Control”
AMRAP 15:
5 strict ring dips
7 ring push-ups
10 hollow rocks
3 strict pull-up negatives (4s down)

Cool-down (10 min):§
400m row light pace

Full Body Stretching (hold each position 30-45s):
Upper Body Sequence:
Child’s pose with arm rotation
Lat stretch in doorway each side
Face-down snow angel
Down dog to up dog flow
Thread the needle each side

Core/Back Sequence:
Cat-cow flow
Side bend stretch each side
Prone press-up
Supine twist each side
Happy baby pose

Lower Body Sequence:
Kneeling hip flexor stretch each side
Pigeon pose each side
Figure 4 stretch each side
Forward fold (hamstring stretch)
Seated butterfly

Final Integration:
Extended puppy pose
Dead bug position
Savasana with deep breathing (3-5 min)

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